Maanantai
WOD
//HEAVY DAY
Every 3min for 24min
4 Back Squat
8 Deadlift
*Back squat should be heavy, that you have to put big effort in every rep.
*Deadlift should be “heavylish”, nice, fast and strong set right after squats.
Advanced: start heavy and try to go each round with the same weight.
Beginner: start moderate and try build up during workout.
BASIC-WOD
//HEAVY DAY
Every 3min for 21min
3 Back Squat
6 Deadlift
*Moderate-heavy weight for each movement.
Endurance
3 Rounds for reps:
1min Cal row
1min Box jump
1min Cal row
1min Box jump over
1min Cal echo-bike
1min Db clean & jerk
1min Cal echo-bike
1min Db Snatch
2min Rest
*Try to put in a good month of reps each round.
Tiistai
WOD
Strength:
Push press
3-3-3-3-3
“2,5min
Metcon:
7min amrap
Rx
10cal Row
3 Wallwalk
Scaled
10cal Bike
1 Wallwalk
BASIC-WOD
Strength:
Push press
5-5-5-5-5
“2,5min
Metcon:
7min amrap
Rx
10cal Row
1 Wallwalk
Scaled
10cal Row
2 ” Box walk”
PAINONNOSTO
Tempaus tekniikkaa
Keskiviikko
Hyvää Vappua!
Erikoisaikataulu: wodit 9.30 / 16.00 / 17.00 / 18.15
WOD
(Murph prep 2/5)
4 rounds for time:
Rx
4 Rounds of:
800m run
30 Russian kb swing (32/24)
25 Pull-up
Scaled 1
4 Rounds of:
800m run
30 Russian kb swing (24/16)
12 Pull-up
Scaled 2
4 Rounds of:
400m run
24 Kb Swing (16/12)
15 Ring Row
*Cap 35min
*If you aim to do Murph as elite version use vest or ruck in this workout (6/4kg)
Torstai
Erikoisaikataulu!
Wodit 9.00 / 10.00 / 11.00
Jaskan erikoinen 😀
Vähän hikoilua ja pieniä haastetehtäviä.
Toimii samalla palauttavana harjoituksena.
Perjantai
WOD
OTM x 8
1 Squat snatch
Metcon
Rx
15-12-9-6-3
Bar over burpee (lateral)
5-4-3-2-1
Squat snatch (85/55kg)
Scaled 1
15-12-9-6-3
Bar over burpee (lateral)
5-4-3-2-1
Squat snatch (60/42,5kg)
Scaled 2
10-8-6-4-2
Bar over burpee (lateral)
5-4-3-2-1
Hang power snatch + ohs (30/25kg)
*Cap 10min
BASIC-WOD
OTM x 8
1 clean
Metcon
Rx
10-8-6-4-2
Bar over burpee (lateral)
5-4-3-2-1
Squat clean or power clean + front squat
(42,5/30kg)
*Cap 10min
Lauantai
WOD
24min PARTNER amrap
Rx
200m Run
30m Overhead lunge walk (fb 51/36kg)
20m Handstandwalk
Scaled 1
200m Run
30m Overhead lunge walk (fb 36/26kg)
10m Spotted handstandwalk
Scaled 2
100m Run
20m 1db Overhead lunge walk (17,5/12,5kg)
10m wheelbarrow walk
*Both run, lunges and hs-walk can be divided anyhow.
Sunnuntai
Omatoimiperuskunto
Kellosta sininen sykealue
20min soutu
10min hiihto
10min ehco-bike
20min fillari
20min venyttely / rullailu